The average American eats out at least three times a month. Some of the reasons people eat out include convenience, busy schedules, taking a break from cooking and socialization. Whether you are eating fast food, carry-out, cafeteria style or in a sit-down restaurant, you can make smart choices. Read on for some tips on making healthier choices when eating out.
- If you know where you will be dining, it may be helpful to look at the menu online. Many restaurants include nutrition information, such as calories, fat, protein and carbohydrates, or may have a "healthy choice" section. Menu terms that may indicate a healthier item include baked, braised, broiled, grilled, poached, roasted and steamed. Menu terms that usually mean a food is higher in saturated fat and calories include batter-fried, pan-fried, buttered, creamed, crispy and breaded. Try to choose these foods less often and in smaller portions.
- Think about your food choices for the entire day. If you are planning a special restaurant meal in the evening, have a light breakfast and lunch.
- Try not to fill up on bread and chips before the meal. If you are tempted by them, limit the portion size. Drinking plenty of water can also help curb hunger.
- Sharing a meal, ordering a child portion, ordering an appetizer instead of a main course or asking for a box when your meal arrives so that you can put half away are all ways to prevent overeating. Generally, portion sizes at restaurants tend to be large and eating the whole portion may lead to discomfort from being overly full.
- Starting your meal with a salad or a vegetable appetizer provides fiber. Fiber helps promote satiety so that you may eat less. Another good option is to have a salad with grilled chicken or seafood as your main course. When you order a salad, ask for the dressing on the side. Dipping a fork in the dressing and then getting a bite of salad is a great way to use less of the high-fat dressings.
- All-you-can-eat specials, buffets and unlimited salad bars make it difficult to follow recommended serving sizes. Pass these up if you find it difficult to listen to your hunger cues. If you do choose a buffet, fill up on salads and vegetables first. Use small plates to encourage smaller portions and limit your trips to the buffet line.
- It is always best to drink water when eating out. Sodas, juices and alcoholic drinks tend to be high in empty calories and sugar. If the refills are free, you may be tempted to drink more. Drinking plenty of water before and during your meal may help decrease your intake.
- As always, be mindful about eating. It takes about 20 minutes for a signal to reach your brain that your body has had enough food. Take your time while eating. Chew each bite thoroughly. Counting to 20 with every bite helps slow you down. Remember to put your utensils down between bites. These measures may help you enjoy your food more and prevent feeling overly full.
Eating out can be a respite from cooking and a chance to socialize. Making healthier choices when eating out can help keep your diet on track. Remember that one meal is not going to derail your diet if you are eating healthy the majority of the time.
Find more nutrition tips from Northside Hospital.
